Skill Work:
- Handstand Training

WOD:
10-8-6-4-2 Rep Rounds of:
- Chest-to-Bar Pull-ups
- Box Jumps
- Weighted Sit-ups, 12 kg

Time: 07:12

Skill Work:
- Handstand Training
- Pistol Progressions

WOD:
100 x SDLHP #20,5 kg

Seriously scaled down. This was definitely a half-intensity day.

Skill Work:
- Handstand training

WOD:
"Murph"
- 200 Rope Jumps
- 100 Pullups
- 200 Pushups
- 300 Squats
- 200 Rope Jumps
Partition the pull-ups, push-ups, and squats as needed.

Time: 38:14

Improvement: Compared to my last Murph (8th Dec 09), I did double the work in 5 minutes more.

Skill Work:
- Handstand training
- Pistol Progressions
- Turkish Get-Up training

WOD:
3 Rounds for time:
- 160 Rope-Jumps
- 5 Handstand Push-ups
- 10 weighted sit-ups, 10 kg

Time: 12:12

Skill Work:
- Handstand Training
- Pistol Progressions

WOD:
"Lil' Kelly"
3 Rounds for time:
- 20 Burpees
- 30 Box Jumps, 31 cm
- 30 DB Thruster, 10 kg each

Time: 22:31

The Handstand is coming up nicely, there's definite improvement. Still a long way to go, though.

Skill Work:
Handstand Hold - 2 minutes total (Check)
L-Sit - 2 minutes total (Check)

WOD:
"Mary"
AMRAP in 20 minutes:
- 5 Handstand Push-ups
- 10 Pistols, Alternating Legs
- 15 Pull-ups

As prescribed: 5 rounds, and additional 5 HSPUs, 10 Pistols, and 5 Pull-Ups.

Skill Work:
Handstand Hold - Total of 2 minutes
L-Sit - Total of 2 minutes

WOD:
"Running Grace"
- 15 Clean & Jerks, 56,5 kg
- Run 200 meters
- 10 Clean & Jerks, 56,5 kg
- Run 200 meters
- 5 Clean & Jerks, 56,5 kg
- Run 200 meters

I subbed 10 Burpees for the runs.
Time: 16:12

Skill Work:
Handstand Hold - Total of 2 minutes
L-Sit - Total of 2 minutes

WOD:
3 rounds for time of:
- 50 DB Thruster, 10 kg each
- 25 Pull-ups

Total Time: 23:52